Beyond Postpartum Strength Training
Fitness doesn’t stop after postpartum recovery. Our Beyond Postpartum online programs are designed for motherhood and beyond—helping women stay strong, prevent injuries, and keep progressing in their fitness journey. With strength cycles, conditioning, mobility work, and optional running add-on programs, these programs support long-term health and strength for moms balancing busy lives.
This program is for those 6–9+ months postpartum who are ready to get back into more traditional strength training.
- On Teambuildr APP
- Daily Workouts
- Online Coaching
Month-to-Month Subscription
This is the full version of our program! Workouts are 30-75 minutes in length. Choose between vaginal or c-section recovery.
$29
Annual Membership
If you need shorter workouts, grab our this mini program! Workouts in this program are 15-20 minutes in length.
$250
Workout Preview
Warm Up
- Lateral Weighted Hip Shifts
- Single Leg Deadlift
- Kettlebell Swing (Russian)
Gym Version
- Hang Clean Pulls
- Broad Jump
- Barbell Deadlift
- Banded Adduction Single Leg Deadlift
- Single Leg RDL (Barbell)
- Reverse Lunge with Rear Leg Adduction
- Cossack Lunge
- Single Leg Hip Thrust
- Hip Flexor Plank
- Copenhagen Plank (Weighted)
Low Equipment Version
- Dumbbell RDL with Block Squeeze
- Single Leg Deadlift to Hop
- Broad Jump
- Staggered Stance RDL
- Reverse Lunge to Drive
- Cossack Lunge
- Single Leg Hip Thrust
- Hip Flexor Plank
- Copenhagen Plank (Weighted)
Cool Down
- 90/90 Side Body Opener with IR
- 90/90 Switches
- All Fours Elevated Hip Shift
Warm Up
- Shoulder Circuit
Gym Version
- Push Press
- Med Ball Slam
- Barbell Bench Press
- Dumbbell Bent Over Row
- Pull-Ups
- Half Kneeling Banded Row with Overhead Press
- Knee to Chest Hanging Tucks
- One-Sided Farmer Carry
- Banded Star Row
- Rotational Shoulder Press to Roll
- Bridge Marches with Overhead Hold
Low Equipment Version
- Dumbbell Push Press
- Dumbbell Bent Over Row
- Half Kneeling Overhead Press + Wall Push
- One-Sided Farmer Carry
- DB Shoulder Trio
- Star Side Plank
- Rotational Shoulder Press to Roll
- Bridge Marches with Overhead Hold
Cool Down
- Thoracic Mobility: All Fours
Warm Up
- B Stance Squat with Right Hold
- Box Jumps
- Med Ball Lateral Slam
Gym Version
- Front Squat
- Push Press
- Elevated Deadlift
- Pull-Ups
- Forward Step Up + Balance
- Upward Chop with Banded Adduction
- Split Squat with Rear Leg Adduction (Foam Roller)
- Weighted Dead Bug with Banded Marches
- Weighted Side Lying Hip Abduction with Mini Band
- Banded Kick Back + Dumbbell Row
Low Equipment Version
- Dumbbell Squat
- Dumbbell Push Press
- Dumbbell RDL
- Forward Step Up + Balance
- Half Kneeling DB Upward Chops
- Lunge
- Weighted Dead Bug with Banded Marches
- Weighted Side Lying Hip Abduction with Mini Band
- Banded Kick Back + Dumbbell Row
Cool Down Mobility
- 90/90 Side Camel
- All Fours Lateral Hip Shift
- Adductor Rock Back
Warm Up
- Pause Squats
- Staggered Stance Kettlebell Swing
Gym Version
- Squat Clean
- Jumping Squat
- Back Squat
- Lateral Step Up to Crossover Step Down
- Bulgarian Split Squat (Right Hold)
- Lateral Ski Hopper
- Copenhagen Knee Drive
- Depth Jump to Hop
- Lateral Sprinter Step Up
- Lateral Bounding Hops
Low Equipment Version
- Squat Clean
- Jumping Squat
- Dumbbell Squat
- Lateral Step Up to Crossover Step Down
- Bulgarian Split Squat (Right Hold)
- Lateral Ski Hopper
- Copenhagen Knee Drive
- Depth Jump to Hop
- Lateral Sprinter Step Up
- Lateral Bounding Hops
Cool Down
- Standing Hip Shift to Move
- 90/90 Switches
Frequently Asked Questions
This program includes four strength workouts per week. You can do as many or as few of the workouts as you want each week. Workouts include a variety of accessory exercises to complement the training cycle’s primary focus. The program moves through a new training cycle every 6-10 weeks. Training cycles include strength endurance (most similar to our postpartum programming), max strength, and strength/power.
There are also three add-on running programs available to all subscribers: beginner, novice, and advanced.
If you have a home gym set up, this program can be done from home! It is designed for someone with a gym set up.
You can email us at info@mamastefit.com, DM us on IG @mamastefit, or comment in our private Facebook group!
The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Fitness Program: How to use Teambuildr
You maintain access to the workouts as long as you have an active subscription. If you cancel your subscription, you will lose access on the final day of your billing period.
You can either go back in the calendar to do workouts you missed, or just start back up where the workouts are in the current calendar!
Yes! There is a free 7 day trial for our program! At the end of the 7 day trial, you will be billed for your first month or annual payment.
You can cancel your subscription in Teachable or by emailing us at info@mamastefit.com. Cancellations via email must be done at least 7 days prior to your renewal date to ensure there is enough time to process your request. Cancellations in teachable can be done anytime prior to your next billing cycle.
Meet Your Coach
I’m the head coach and founder of MamasteFit, with a master’s degree in exercise science and a thesis focused on prenatal fitness to prepare for birth—so I’ve spent countless hours diving into the research on how movement impacts pregnancy, birth, and recovery. Beyond the textbooks, my years of working hands-on with in-person prenatal and postnatal clients have given me a deep, real-world understanding of how to support women through this transformative season. It’s this unique blend of science and practical experience that shapes everything I teach.
What our Clients Say
Prepare for Motherhood Bundles
The Athlete’s Bundle
- 40-Week Prenatal Strength Program
- 16-Week Postnatal Return to Fitness Program
- Birth Prep On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $865
- Your Savings: $130
- Lifetime
$735
The On-Demand Fitness Bundle
- Prenatal On-Demand Workout Program
- Postnatal On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $656
- Your Savings: $98
- Lifetime
$558
The Mini Workout Bundle
- Prenatal Mini Workout Program
- Postnatal Mini Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Birth Prep On-Demand Workout Program
- Full Price: $665
- Your Savings: $100
- Lifetime
$565
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After Postpartum
Strength Training
Ready for the next step after our postpartum return to fitness program? Join our postpartum strength training program for weekly workouts to help you continue getting stronger.
This online workout programming is NOT for pregnancy, and if you are less than six months postpartum!
- On Teambuildr APP
- Daily Workouts
- Online Coaching
Pain Free Pregnancy
Mini-Course
Sign up for our newsletter to gain access to this FREE gift to you from Baby Bub and MamasteFit!
Meet Your Coach
Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients! MamasteFit trains in-person AND online prenatal fitness clients–this unique experience of exclusively training in-person clients has allowed us to test and refine all of our prenatal fitness programs with actual clients. This continues with our beyond postpartum clients who want to keep working out with us–we test our beyond postpartum programming and adapt it based on client goals.
Gina
I’m the head coach of fitness programming at MamasteFit. I have my masters in exercise science and have trained hundreds of in-person and thousands of online fitness clients! All of our fitness programs have been tested and approved by our in-person training clients, and approved by physical therapist and medical providers!
Frequently Asked Questions
This program includes four strength workouts per week. You can do as many or as few of the workouts as you want each week. Workouts include a variety of accessory exercises to complement the training cycle’s primary focus. The program moves through a new training cycle every 6-10 weeks. Training cycles include strength endurance (most similar to our postpartum programming), max strength, and strength/power.
If you have a home gym set up, this program can be done from home! It is designed for someone with a gym set up.
You can email us at info@mamastefit.com, DM us on IG @mamastefit, or comment in our private Facebook group!
The workouts are delivered as a list of exercises with demo videos, but you workout at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Fitness Program: How to use Teambuildr
You maintain access to the workouts as long as you have an active subscription. If you cancel your subscription, you will lose access on the final day of your billing period.
You can either go back in the calendar to do workouts you missed, or just start back up where the workouts are in the current calendar!
Yes! There is a free 7 day trial for our program! At the end of the 7 day trial, you will be billed for your first month or annual payment.
You can cancel your subscription in Teachable or by emailing us at info@mamastefit.com. Cancellations via email must be done at least 7 days prior to your renewal date to ensure there is enough time to process your request. Cancellations in teachable can be done anytime prior to your next billing cycle.
What Our Clients Say
Prepare for Your Birth Bundles
Save 15% by bundling!
Our prep bundles include this childbirth education course, prenatal fitness of your choice, and pelvic floor prep!
Prenatal Yoga & Prep for Birth Bundle
This bundle includes:
- All Trimester Prenatal Yoga On-Demand Program
- Childbirth Education
- Prepare Your Pelvic Floor for Birth Course
$205
All Trimester & Childbirth ED Birth Bundle
This bundle includes:
- All Trimester Prenatal Yoga On-Demand Program
- Childbirth Education
$175
3rd Trimester Prepare for Birth Bundle
This bundle includes:
- Week 28-40 Prenatal Workout
- Childbirth Education Course
- Pelvic Floor Birth Prep
$195
- Resistance Bands to attach to a squat rack, door frame, or sturdy structure. Here are a few recommendations:
- Crossover Symmetry (our recommend resistance band system) there is a 20% off code in our education course. We recommend the athletic package + blue bands. These bands come with attachment options for a door frame, wall, or squat rack.
- Therabands: cheapest option but least durable
- Looped Resistance Bands
- Mini Bands to loop around legs for band work.
- Step or stool (wooden box or stairs to step up onto)
- Weights: dumbbells, kettlebells, and a barbell w/ plates. You choose your option of weight. The program is written for someone who has all three, but you can modify movements that involve a barbell with dumbbells or kettlebells.
- Pull Up Bar
- Cable Machine or Overhead/Door Band Attachment Option
Our current cycle: Max Strength! We are focusing on increasing max strength of the squat, deadlift, and pull ups! Join the cycle at any time!
Next cycle starting November 20th: Dynamic Cycle (Strength and Power)
Our programming consists of four weekly training sessions, split between two lower body focused training days and two upper body focused training days.
There is an optional add on to your subscription for conditioning and core strengthening workouts.
Each day begins with mobility routine, and warm up sequence for either upper or lower body.
Our programming consists of 4-10 week long cycles, and one deload week. We cycle through three focuses: strength endurance (higher reps/volume), power (lower reps/lower weights and more power focused exercises), strength (lower reps/higher weights).
4 x Strength Focused Workouts Per Week
- Monday – Lower Body Focus
- Tuesday – Upper Body Focus
- Wednesday – Conditioning + Core Focus Add On
- Thursday – Lower Body Focus
- Friday – Upper Body Focus
- Saturday – Conditioning + Core Focus Add On
Ongoing Coaching and Support via our Facebook Group and Teambuildr App
Community in our Facebook Group
Frequently Asked Questions
This program is designed for our athletes who are 6+ months postpartum, and have already completed a postnatal rehab program.
If you are in the first half of your pregnancy, you could do this program but we would recommend doing our prenatal strength program.
This program is also for BOTH men and women! We have male athletes doing this program in addition to our female athletes!
We do not recommend this programming for athletes who are less than 6 months postpartum or have not completed another rehab program.
If you are early postpartum, we would recommend our 16-Week Postpartum Return to Fitness Program or our 6-Week Postpartum On-Demand Program.
This program could be done by someone who is in the first half of their pregnancy, but we would recommend our prenatal strength program instead of this program option.
This program progresses through 4-6 week long cycles that vary in cycle focus, such as strength endurance, max strength, power, or sport-specific goals. In between each cycle is a deload week, that optimizes recovery before the next training cycle.
Each week typically has two lower body focused training days and two upper body focused training days. If you have purchased the core + conditioning add on, the programming will also include two training days that are focused on functional core strength and cardio.
Between every cycle is a one week deload week to help us reset between cycles.
The deload week is lower volume and intensity to emphasize recovery.
You will only maintain access to the app and workouts if you are an active subscriber to the programming.
Once you cancel your subscription, your app access will be removed on the final day of your subscription.